Healthy Habits, Happy Life The Pulse on Heart Health Vol. 3
Written by Katie Cook, BSN, RN, CLC
The Clark County Health Department is happy to promote health and wellness to our county residents. With this, we hope to provide readers with reliable health information within your trusted source of information. This series will be on heart health, including what it is, signs and symptoms of a heart attack, and habits to keep us happy and healthy.
While the last volume of Heart Health spoke to quitting smoking and alcohol consumption, I wanted to focus on something more fun and inspiring this time.
As someone that was very physically active in high school, and then very inactive during my college and young adult years, I definitely feel better the more active I am. Exercising gives me time to myself, my thoughts, and time to work out my anxieties. It also benefits our heart and overall health when we exercise. Oxygen and blood flow throughout the body, and our heart gets stronger.
According to the American Heart Association, some of the big benefits of exercising are:
• Lower risk of heart disease, stroke, type 2 diabetes, high blood pressure, dementia and Alzheimer’s, several types of cancer, and some complications of pregnancy.
• Better sleep, including improvements in insomnia and obstructive sleep apnea.
• Improved cognition, including memory, attention and processing speed.
• Less weight gain, obesity and related chronic health conditions.
• Better bone health and balance, with less risk of injury from falls. Fewer symptoms of depression and anxiety.
Now that we know the why behind physical activity, lets get into my favorite: how. What does physical activity look like for you?
Adults should aim for 2.5 hours a week where they move their body with moderate intensity. Moderate intensity means you are breathing hard but can still hold a conversation easily. If you are breathing hard while exercise, and cannot hold a conversation, this means you are at an intense exercise level.
Do you feel like 2.5 hours seems like a lot? Do you feel like you don’t get that amount of physical activity in a week? You’re not alone. Only about 1 in 5 adults are exercising enough. If this goal seems unattainable, start small.
If you consistently sit at a desk for work, or find yourself to be living a more sedentary life, a good way to start is to stand more often. You can also set a timer as a reminder to get up and walk around frequently throughout the day. Aim for 5 minutes at a time for each session for a week, and slowly build the amount of minutes up over time.
Remember, moving your body can look different for everyone. Mowing the lawn, raking those fall leaves, or shoveling winter snow all count toward your daily physical activity. Going for a walk, a free YouTube workout, swimming, or going to the gym will earn you bonus points. Start with light weights, short videos, or short distances to build stamina.
Make sure to consult your doctor before starting any regimens or participating in activities your body is not used to doing.
